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Weight & Fat Loss | Reducing belly fat


I'm 53 years old female and have a stocky build all my life - with a weight gain beginning in my 40s of total 30 lbs. until 2 years ago when I cut sweets, breads and most carbs from my diet. Lost 30 lbs. and also incorporated mild hand weight and exercises for total body strengthening, also have been doing Yoga for 3 years (which I love the flexibility it provides). I have been able to control my weight to an acceptable level, but what still remains is this layer of belly fat over my rock hard abs that I can feel. I thought the body needed to consume a certain amount of fat - so how to get rid of this stubborn stomach? I always had terrific quads, but have unfortunately lost them along with the loss of fat and no matter what I do can't build them back up. I recently bought one of the overall home gyms and do not like it because of having to pause and do the attachments in order to vary exercises. How can I further define all muscle groups, loose that belly fat, etc., build quads, firm saggy buttocks for a woman of my age? Thanks for any help.



Replies


Posted by Reply
autora
Apprentice
6 Posts
5/6/2015 11:13:46 PM
However, another extremely effective
method at reducing fat many people never
consider is building some lean muscle
mass. By increasing your lean muscle
mass, you also effectively improve your
body composition.


JamesJK
Newbie
3 Posts
8/20/2010 4:27:27 AM
Here are some tips:
1) use compound exercises such as the squat, step-up, lunge, chest press. In short, any exercise which uses two or more joints throughout the movement.
2) use interval training for your cardio with a work/rest ratio of 1:2 (i.e. 30 sec max sprint effort, 1 min rest - repeat 10 times).

These tips will accelerate total body fat loss/toning by recuruting large numbers of metabolically muscle fibers.

Remeber, learninghow to get abs fast requires a two pronged approach and can only be achieved when both your diet and exercise plan are on track.

Best of luck - James.


Rachaeldawson
Newbie
1 Posts
1/11/2010 11:47:46 PM
It takes a lot in us to get rid off those flab around your waists or arms. You have indeed done a great job starting from balancing your diet, regular exercises etc.. but sometimes nothing works finer the way we want it to. My advice to you is to seek a professional help. You have also said you could keep your muscles intact to a certain level but still can't get rid off those belly mount.

Even I tried everything I can before finally stepping in the door of a professional expert. I would suggest you to seek the help of best expert to my knowledge here who have the expertise in weight reduction and proper physical maintenance. Good Luck with your efforts..


Callah
Stage 1 Fit
18 Posts
12/21/2009 1:53:21 PM
When you lose FAT, Know that you will body fat all over the body, it comes from all over your body. You cannot target fat loss to a specific area of your body. You can however target tone muscle. That's where ab and core exercises come in. There are all kinds ab exercises online , and put together an ab workout that can work for you, to firm your midsection. However, more importantly than doing lots of workouts, its to have a balanced diet. Try to concentrate on vegetables, fruits , lean meats and whole grains. Drink lots of water. Also cut out soda completely from your diet, even diet sodas.

Callah


dustin56
Apprentice
7 Posts
11/19/2009 6:07:49 AM
Though cardio is nice, it is not what you are looking for. You already exercise and to throw in some HIIT (high intensity interval training) even twice a week would give you much better results. Now if you are looking to tighten up your core you need to eat right. By that i do not mean cut more calories or eat less carbs. Try following my article for two weeks and i can almost guarantee you will see what i mean. Eating is 80% of fat loss.


alien79
Newbie
1 Posts
10/21/2009 10:13:27 AM
To lose fat from belly you need to start doing some cardio exercises like running or bike riding 3-4 times a week for 30-60 minutes. You need to support that with low fat diet and you should see results pretty fast.


herbalhealth
Newbie
1 Posts
9/30/2009 6:35:25 PM
Have you tried EVERYTHING to reduce your body fat? If you are following the same old diet and fitness ideas, you are wasting your time.

However, another extremely effective method at reducing fat many people never consider is building some lean muscle mass. By increasing your lean muscle mass, you also effectively improve your body composition.


hj2
Newbie
2 Posts
5/18/2007 7:03:21 AM
with any 'weight loss', fat cells shrink but do not disappear. You said you carried an extra 30 lbs for a decade. If you mostly carried it as an 'apple', your abdominal fat cells under your skin have shrunk but will never go away. Any excess calories, whether through fat, starch, or protein sources will enlarge those fat cells. Keep in mind, your liver uses more energy to convert protein into glucose (fuel for all your body cells)compared to starch, so a higher protein diet 'burns slightly more calories' to digest. Avoid low-fat, high fat, or high starch diets. To keep the belly fat cells as small as possible, slightly reduce your current caloric intake (starch or fat sources, your choice). With each decade you live, you need to reduce your daily calories intake by about 100 kcal because your metabolism uses about 100 kcal less to carry out the usual functions.
Good luck,
H, student nurse


Personal Trainer
Moderator
4/14/2007 5:41:26 PM
Well, you're obviously aware of a the basics about weight training, but you need to increase your metabolism more than you already are. Please see this page:

http://www.myfit.ca/metabolism_BMR_checker.asp

You can use the gym that you purchased but make sure you continue to train hard inbetween your sets, have protein and carbs before, during and after exercise and complete some High Intensity Interval Training 3-4 times per week. That will completely eliminate your belly fat above those rock hard abs and give you that six pack you've been looking for.

PT.





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